New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Single Arm High Pull
10 Scap Shrugs
10 Kip to Swing
5 Hang Muscle Cleans
5 Front Squats
Mobility
Lacrosse Ball
Pec & Ant Delt
Front Rack on wall
Weightlifting
Front Rack Lunge (6,4,2,2,2)
Metcon
Metcon (Time)
Partner Throwdown Friday
For time
100 Power Cleans (135/95) (split as desired)
*Every 2 minutes each partner completes 4 Burpee Pull-Ups
**Start the workout with Burpee Pull-Ups
Target Time: Sub 6
Time Cap: 10
STIMULUS and GOALS
How to Pace: SPRINT! We want you to push each other on this! Be smooth on your muscle ups then attack those power cleans!
How it should Feel: GRIPPY and GASSY! The pull-pull combination with a light barbell will have your grip and lungs on fire!
WORKOUT STRATEGY & FLOW
Burpee Pull-Ups: Be smooth and unrushed here. We’d like you to finish these in under 30 seconds with whatever sets you use.
Power Cleans: Touch’n go with some Clang N’ Bang!!! Hook grip that bad boy and take the bar for a ride! We want sets of 3-5+ out of the gate and very fast singles if you must let go of the bar.
Gymnastics
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
*If you cannot go unbroken each round you need to redo that round.
You need to rest enough to complete EVERY round unbroken.
Cool Down
Banded Shoulder Stretches
